3 rounds as warm-up:
:15-:30 handstand hold or plank
5 prisoner Kang squats
+
Every 3:00 for 15:00 (5 sets):
1 back squat, 40X1
1 back squat, 22X1
1 back squat
8-12 band face pulls w/pause @ the back
+
AMRAP in 8:00:
8 alternating DB rows from plank or 8 strict pull-ups
8 row, bike, or ski calories
+
5:00-10:00 coach-led mobility